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Training Log Archive: ljbean

In the 30 days ending Apr 30, 2014:

activity # timemileskm+ft
  Run16 26:28:42 162.25(9:47) 261.12(6:05)
  Bike14 11:34:20 159.36(4:21) 256.46(2:42)
  Yoga14 8:45:00
  Strength4 1:00:00
  Total43 47:48:02 321.61 517.58
  [1-5]42 47:38:02
averages - sleep:7.2 rhr:42 weight:112.1lbs

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Wednesday Apr 30, 2014 #

6 PM

Run (Western Waterfront) 45:50 [3] 5.3 mi (8:39 / mi)
slept:7.0 shoes: Solomon Sense Pro

Just ran easy

Tuesday Apr 29, 2014 #

6 AM

Bike (Raleigh-Rollers) 33:19 [3] 9.0 mi (3:42 / mi)
rhr:41 slept:7.0

6 PM

Run tempo (Treadmill) 20:27 [4] 3.0 mi (6:49 / mi)
shoes: Adidas Adizero Boston 3W 6.5

Wanted to try faster intervals, but was not comfortable at even close to that pace on the treadmill - even marathon pace felt harder than it should :( - I think I'm up to 20...

Run (Treadmill) 44:33 [3] 5.25 mi (8:29 / mi)
shoes: Adidas Adizero Boston 3W 6.5

Monday Apr 28, 2014 #

5 PM

Yoga (Ashtanga DVD) 1:30:00 [2]
slept:7.0 weight:112.2lbs

Sunday Apr 27, 2014 #

9 AM

Run (Northwoods Run) 1:27:51 [3] 10.03 mi (8:46 / mi)
slept:8.5 shoes: Brooks Pure Drift

Vermillion-Eagle Lake Rd-Tisher-Jean Duluth with Bill and Kathi - nice run in icky weather.
C • From what I can tell... 2
5 PM

Yoga (core stuff) 20:00 [2]

Saturday Apr 26, 2014 #

10 AM

Run intervals (Hybrid Intervals) 25:00 [4] 3.5 mi (7:09 / mi)
shoes: Mizuno Ascend 8

Tried doing fast intervals on a hilly route so wide variety of paces - feeling a little off, but wasn't terrible. 1 min hard, 1 min easy,...2, 3, 4, 5, 4, 3, 2, 1

Run (warm up/down/between) 1:22:33 [3] 9.28 mi (8:54 / mi)
slept:9.5 weight:112.2lbs shoes: Mizuno Ascend 8

6 PM

Bike (Kona Jake) 43:00 [3] 10.18 mi (4:13 / mi)

Windy - was a little too cold

Yoga warm up/down (Sun Salutations) 10:00 [2]

Friday Apr 25, 2014 #

5 PM

Run (Putzy Run) 49:05 [3] 5.58 mi (8:48 / mi)
rhr:44 slept:4.0 weight:112lbs (sick) shoes: Altra Lone Peak 1.5

Definitely drained

Strength (balance/core) 15:00 [3]

Thursday Apr 24, 2014 #

5 AM

Bike (Raleigh-Rollers) 39:04 [3] 11.0 mi (3:33 / mi)
rhr:41 slept:5.5

Strength (mostly arms) 15:00 [3]

6 PM

Yoga (Cycling-Shoulders) 30:00 [1]

Wednesday Apr 23, 2014 #

6 PM

Run (Lakewalk Run) 1:25:55 [3] 10.02 mi (8:34 / mi)
slept:7.5 shoes: Mizuno Ascend 8

With Lisa, Sam, Ron - very nice run - cool, cloudy, and windy so not too crowded on the Lakewalk!

Tuesday Apr 22, 2014 #

5 AM

Run tempo (Treadmill) 27:25 [4] 4.0 mi (6:51 / mi)
rhr:39 slept:5.0 weight:112lbs shoes: Adidas Adizero Boston 3W 6.5

Marathon Pace - up to 17, don't think I'll make it to 100...before Grandma's...

Run warm up/down (Treadmill) 33:25 [3] 4.0 mi (8:21 / mi)
shoes: Adidas Adizero Boston 3W 6.5

2.5 miles ~22:10 w/u, 1.5 miles ~11:15 c/d
6 PM

Bike (Kona Jake) 56:38 [3] 14.2 mi (3:59 / mi)

Monday Apr 21, 2014 #

6 PM

Yoga (Ashtanga Class) 1:25:00 [2]
slept:8.0

fantastic

Sunday Apr 20, 2014 #

9 AM

Bike (Kona Jake) 57:44 [3] 14.19 mi (4:04 / mi)
slept:8.0

Same route as Friday just opposite wind direction
10 AM

Strength (Core/Balance) 10:00 [2]

4 PM

Run (Road Run) 1:05:13 [3] 8.05 mi (8:06 / mi)
shoes: Brooks Pure Drift

Felt way too good - I love Spring.
5 PM

Yoga warm up/down (Sun Salutations) 10:00 [1]

On the deck!

Saturday Apr 19, 2014 #

1 PM

Run (Regular Run) 44:05 [3] 5.11 mi (8:38 / mi)
slept:7.5 weight:112lbs shoes: Mizuno Ascend 8

Legs a little flat, IT bands a little snug
2 PM

Yoga warm up/down (random) 15:00 [1]

Friday Apr 18, 2014 #

6 PM

Bike (Kona Jake) 58:34 [3] 14.19 mi (4:08 / mi)
rhr:45 slept:7.5 weight:112.6lbs

good
7 PM

Yoga warm up/down (Sun Salutations) 10:00 [2]

Thursday Apr 17, 2014 #

Note
slept:7.5 (rest day)

got a massage! kinda hurt!

Wednesday Apr 16, 2014 #

6 AM

Bike (Raleigh-Rollers) 39:00 [2] 10.0 mi (3:54 / mi)
rhr:45 slept:7.0

Left foot a little creaky, legs a little tired...otherwise feel OK
6 PM

Yoga (Running-General) 45:00 [1]

Tuesday Apr 15, 2014 #

Note
slept:8.0 (rest day)

wrist is fine - must have been the water bottle!

Monday Apr 14, 2014 #

Note
slept:8.0 (rest day)

My left wrist hurts - 34 miles carrying the water bottle, or crashes?

Sunday Apr 13, 2014 #

12 PM

Bike (Kona Jake) 48:18 [3] 10.2 mi (4:44 / mi)
rhr:45 slept:9.0 weight:111.8lbs

Recovery Ride - felt better than expected
C • Feeling good! 2
1 PM

Yoga warm up/down (easy/stretchy) 10:00 [0]

Saturday Apr 12, 2014 #

12 AM

Run race (Zumbro 50-mile) 10:54:02 [4] 50.6 mi (12:56 / mi)
slept:1.0 shoes: Altra Lone Peak 1.5

Loop 1- mostly good, fun, relaxed for most - a bit of clumsiness toward end with a couple crashes ~3:10
Loop 2 - held back a bit more due to loop 1 crashes, few stumbles, but otherwise good - looking forward to daylight! ~3:30
Loop 3 - started feeling strong and excited to see what I could do - cruised along for ~5 miles before thunderstorms came in - final 12 miles were 3 hours of numb arms/hands, being hungry (spent a little time drinking coffee and snacking at aid stations) and trying to stay upright. ~4:05
Ended up being my slowest 50-mile so far, definitely fun, but sore quad.s from going too slow down sketchy downhills (again!) - bummed I didn't get to see how fast I could have gotten that last loop in w/o the rain.
Surprised to see only 10 minutes of 'stopped' time, felt like each of my aid station stops (4 total - plus an additional pit stop) were at least 5 minutes each...
Nutrition approx. 2 gels and 18 oz. water per loop. ~4 oz coffee and mini-Luna bar after 1st loop, ~10 oz coffee and various cookies/bars (guesstimate 200 cals worth) during 3rd loop.
C • congrats!!! 5

Friday Apr 11, 2014 #

Note
slept:9.5 (rest day)

Most of day volunteering/spectating at Zumbro - beautiful day - mostly sunny, 60s, little windy - dry! Did a good amount of laying in the sun.

Thursday Apr 10, 2014 #

Note
slept:7.5 weight:112.2lbs (rest day)

Wednesday Apr 9, 2014 #

6 PM

Run (Lakewalk Run) 54:18 [3] 6.44 mi (8:26 / mi)
slept:7.5 shoes: Mizuno Ascend 8

Ron, Sam, Lisa - still feel like a slug

Tuesday Apr 8, 2014 #

5 AM

Bike (Raleigh-Rollers) 44:10 [3] 12.0 mi (3:41 / mi)
slept:6.5

6 PM

Run (Regular Run) 44:07 [3] 5.13 mi (8:36 / mi)
weight:112.4lbs shoes: Altra Lone Peak 1.5

Dirt road and shoulders - felt like a slug

Monday Apr 7, 2014 #

6 PM

Yoga (Ashtanga Class) 1:30:00 [2]
slept:7.5

Sunday Apr 6, 2014 #

9 AM

Run (Northwoods Run) 1:20:23 [3] 10.36 mi (7:46 / mi)
rhr:41 slept:8.0 shoes: Brooks Pure Drift

Lakewalk with Kathi, Bill, Harry and mostly with Donny and Anna, going way too fast - but beautiful day and no complaints.
5 PM

Yoga (Cycling-Shoulders) 30:00 [1]
weight:111.2lbs

Bike (Trek Fuel) 31:10 [2] 5.9 mi (5:17 / mi)

Recovery Ride, roads ~1/2 dirt

Saturday Apr 5, 2014 #

7 AM

Bike (Mukluk) 2:01:00 [3] 14.5 mi (8:21 / mi)
slept:7.5

Snowmobile Trails - chunky but solid - very fun, except crashes hurt now...
11 AM

Run (Snowmobile Trail) 58:07 [3] 6.43 mi (9:02 / mi)
shoes: Mizuno Ascend 8

Trails getting a little softer, but still good...maybe last snomo run until next winter???
2 PM

Yoga (Ashtanga) 55:00 [2]

on my own

Friday Apr 4, 2014 #

8 AM

Bike (Raleigh-Rollers) 56:53 [3] 17.0 mi (3:21 / mi)
rhr:41 slept:8.5 weight:112lbs

2 PM

Run (Easy Run) 34:00 [3] 4.0 mi (8:30 / mi)
shoes: Altra Lone Peak 1.5

Arches tender to start, rt knee a little achy later, felt good otherwise though
6 PM

Yoga (random) 25:00 [2]

sun salutations + easy/stretchy

Thursday Apr 3, 2014 #

1 AM

Note
slept:7.0 (rest day)

dentist...work...massage...sleep

Wednesday Apr 2, 2014 #

6 AM

Bike (Raleigh-Rollers) 22:37 [3] 5.5 mi (4:07 / mi)
slept:6.5

Strength (mostly arms) 20:00 [3]

6 PM

Run (Lakewalk Run) 52:23 [3] 6.17 mi (8:29 / mi)
shoes: Mizuno Ascend 8

Good group - everyone else went longer, 2nd half alone

Tuesday Apr 1, 2014 #

5 AM

Bike (Raleigh-Rollers) 42:53 [3] 11.5 mi (3:44 / mi)
slept:6.5 weight:112.4lbs

both knees still a little tender

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